Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up (such as the one listed below) that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion. It is encouraged that you modify each exercise to a version that is best for you. This workout can be done with or without weights.
Workout: 3-4 sets with a 1-2 minute rest between each set as needed. Each set consists of performing each exercise for 8-12 repetitions.
WARM UP | |||
Torso Rotations | ![]() |
Pelvic Stretch | ![]() |
Arm Circles | ![]() |
Heel Reach to Overhead | ![]() |
WORKOUT EXERCISE | DEMO | DEMO MODIFIED |
Pulsing Squats (8-12 reps) |
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Multi-directional Lunges (8-12 reps) |
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Single Leg Hip Thrust/Glute Bridge (8-12 reps) |
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Good Mornings (8-12 reps) |
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Curtsy Lunges (8-12 reps) |
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Kneel to Squat Jump (8-12 reps) REST 1-2 MINUTES AS NEEDED; REPEAT ENTIRE WORKOUT 3-4 TIMES |
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COOL DOWN | |||
Heel to Glute | ![]() |
Knee to Chest | ![]() |
Link & Lift Hands Behind Back | ![]() |
Arm Behind Head Stretch | ![]() |